The Best Foods To Avoid Constipation

Constipation is characterized by having no more than three bowel movements per week. Constipation is often caused by lack of exercise, unhealthy diets or prescription medications. Sources such as vegetables, fruits and certain grains and seeds are important to consume, since fiber promotes healthy digestive function. The American Dietetic Association suggest males consume up to 30 grams of fiber while females consume at least 20 grams of fiber --- in both its forms, soluble and insoluble, though the latter is the main digestive aid.

Vegetables and Fruits

To avoid indigestion, increase the amount of vegetables and fruits you consume notes Dr. Elizabeth Lipski in "Digestive Wellness." Vegetables and fruits contain substantial amounts of insoluble fiber, which increases stool bulk and aids in constipation relief by preventing absorption of fats and moving foods through the system faster than they can be digested. For best results, choose raw or unpeeled sources such as turnips, tomatoes, oranges, apples and peas. Additional sources include collard greens, romaine lettuce, kale, watermelon, cabbage, grapefruit, cantaloupe, tangerines, broccoli, swiss chard, lemons and turnips. Enjoy these foods in vegetables soups, casseroles and smoothies.

Legumes

Legumes and beans such as lima, fava, edamame, black-eyed peas, garbanzo or chickpeas, kidney, split peas and lentils are rich in insoluble fiber. These foods can also be added to soups, salads, bean dips, casseroles or pureed into different varieties of hummus.

Whole Grains

Consuming whole grains also helps you prevent or reduce constipation with their insoluble fiber content. The Harvard School of Public Health recommends you replace pasta, bread and rice with whole-grain alternatives. Choose additional sources of whole grains such as wild rice, brown rice, pearled barley, spelt, bulgur, steel-cut oatmeal and whole-grain pastas, crackers, chips, breads or cereals. You can include whole grains in breakfast, lunch, dinner or snacks.

Probiotic Yogurts

According to "Digestive Wellness" by Elizabeth Lipski, yogurts that contain live active cultures or Bifidus regularis can regulate your digestive system functions and improve regularity, which can result in easy bowel movements and less abdominal discomfort. Probiotics are popular with those who suffer from irritable bowel syndrome or diarrhea. You can also find probiotics in kefir and select smoothies.